Ten Critical Tips for Leasing Commercial
Real Estate for Your Health/Wellness Facility by Chris Calabrese
you're looking to lease retail space for a gym, training facility,
or any health business for that matter. Here are ten items you
1. Make sure that any space you're
considering is big enough for both your current needs and your
foreseeable growth. Be realistic and don't over commit.
2. Do your homework beforehand.
Investigate traffic patterns; tour the building. Find out who
the previous tenant was, and why the business left. Learn what
kinds of marketing the location does in support of its tenants
(if any) and whether co-operative marketing funds are available
3. Identify your closest competitors.
Also check out neighboring businesses with an eye for complementary
products or services. Is there an established cluster economy?
If you are locating in a mall or strip mall, check the lease agreement
for any guaranteed protection against competition (malls may rent
only to a set number of similar stores at any given time).
4. Evaluate whether the physical
location and space is a good fit for your gym or training facility.
5. Investigate any restrictions
on signage. Signs are vitally important to your gym, yet many
landlords decide on what a business can and cannot do. The rules
may be even stricter in a mall, which closely monitors its physical
6. Negotiate the terms of your
lease aggressively. Never accept wording that's confusing or that
leaves you wondering who is liable for what. Ask for the right
of first refusal on adjacent space in case you need to expand.
Negotiate for free improvements and other incentives before signing
7. Hire a real estate attorney
who not only specializes in lease negotiations, but knows your
area and, preferably, has dealt with your kind of business before.
A lease negotiation can cover tens, if not hundreds, of terms,
and you want someone who will represent your best interests.
8. Know who's responsible for
maintaining the heating, air-conditioning and other systems, as
well as keeping up the parking lot and building exterior. This
can be critical in older buildings.
9. Investigate liability insurance
carefully. Since the general public will be walking into your
gym, be sure that you have adequate coverage.
10. Think twice about renting space just because it's cheap. You
may find out later just why it's inexpensive-- perhaps the location
has a track record for failed businesses, or the layout discourages
In closing, when looking for any
type of space where you want to operate your facility, you should
always engage a commercial real estate professional. Representation
of your best interests is key to a seamless and smooth lease transaction.
is the Managing Partner of Realty Network GMAC Real Estate where
he heads the commercial Real Estate Division and manages over
45 Real Estate Agents. His concentration is in the leasing and
selling of commercial retail and office space. In the past he
has developed partnerships with Fortune 100 companies by redefining
the way they do business. He is bringing these same innovative
methods into the commercial real estate industry.
Fitness Tips for Baseball & Softball Athletes & Coaches
by: Christopher Flores (FLO Fitness)
Spring Season for sports and time for the training room to get
packed with Spring Athlete’s and Spring Injuries. One of
the biggest things I have noticed in the past few years is the
amount of issues Softball and Baseball players have with their
elbows. Here is the shocker; most elbow issues have nothing to
do with the elbow. I know many people have written about this,
but I feel it is important to continue to keep this topic relevant.
So here are a few pointers for people to use to stay on the field
and out of the trainers office.
1- Most elbow issues are due to
shoulder tightness. The shoulder is suppose to be the most mobile
joint in the body. So if it is unable to move something else has
to give in its place. The elbow is a hinge joint and should only
flex and extend, with the exception of the radial ulnar joint
that allows for pronation and supination. So if the shoulder is
locked up then the elbow is forced to move and this will cause
pain when throwing.
2- Warm up, warm up, warm up.
I believe players should do shoulder stability/ strengthening
exercises everyday for at least 10 min before practice. All you
need is some rubber tubing about 6 feet long. Below is a list
of exercises I comprised for our ball players to use that may
help you out.
Forward Chop (2 sets / 15-20 reps)
External Rotation (2 sets / 15-20 reps - Keep elbow against the
Internal Rotation (2 sets / 15-20 reps)
90° External Rotation (2 sets / 15-20 reps)
Y’s (2 sets / 15-20 reps - Do not bend the elbow)
Shoulder Retraction (2 sets / 15-20 reps - Do not let the shoulder
Straight arm pull down (2 sets / 15-20 reps)
Wrist Supination (2 sets / 20-25 reps)
No Monies (2 sets / 15-20 reps - Keep Elbows against the side)
Horizontal Abduction on 1 leg (2 sets / 10-12 reps - Twist to
the open side).
3. The HIPS DON’T LIE. If
your hips are not flexible it can throw off your whole kinetic
chain. My buddy Dr. Perry says, “The Hips are the Mac Daddy
of Movement” I think that is the truest statement I have
ever heard. Players need to focus on Hip Mobility in order to
prevent injury. Be sure to look at the hip opposite your throwing
arm (so if you are a right hander, check your left hip) it may
be super tight causing and rotational pull on your whole chain.
Below are some stretches we put together for our teams. They use
a 10foot boating rope from Home Depot.
Seated Calf Stretch for 3-5 seconds / 6 sets
Calf Turn in/ Turn out for 3-5 seconds / 6 sets
Hip Flexor Stretch for 3-5 seconds / 6 sets (Be in Lunge Position)
Side Lying Quad Stretch for 3-5 seconds / 6 sets (Keep opposite
leg and 90°)
Hamstring Stretch for 3-5 seconds / 6 sets
Cross Body Hamstring Stretch for 3-5 seconds / 6 sets
Piriformis Stretch for 3-5 seconds / 6 sets
Lunge w/ Chest Stretch for 3-5 seconds / 6 sets
Overhead Core Rotation 6 sets / Do 6 rotations on each side. Total
Partner Lat Stretch for 3-5 seconds / 6 sets
4. Throwing mechanics. This
is a big one. Have a throwing coach fix all your bad habits. The
way you throw can be the cause of most of your issues. If you
can not afford a coach, just film yourself throwing and have your
school athletic trainer watch the film. They will be able to pick
up some mechanical issues with your form that can lead to injury.
These are just a few tips
to helping you get through the season healthy and injury free.
Lei Krauss is the president of willPower productions, llc., and
the creator of The willPower Method.
international fitness educator accredited with ACSM, ACE, AFAA,
10 years of dance training and over 20 years in the fitness industry.
A native New Yorker, she built her career in the heart of NYC
and then progressed to San Francisco to find balance of practice.
She is now based in Denver, CO.
focus of SLK's work is barefoot fitness. Considered a pioneer
in this practice, she has been coined the Barefoot Contessa by
Daily Candy, San Francisco, for her Sole Training program. Since
2000, Stacey Lei has taught thousands of people how to strengthen
and smarten their feet, eliminate foot pain, and enhance function
and performance. In 2011, after a decade of barefoot study, she
has joined the Vibram FiveFingers® team as their Lead Fitness
Advisor; writing education and programming to help consumers and
athletes understand the concept of natural foot training, using
the Vibram FiveFingers® shoe safely and efficiently.
is most well-known for her award-winning barefoot cardio program,
willPower & grace®, which is represented by a global team
of instructors, and taught in health clubs. A student of Reiki,
she approaches exercise and movement through an integral body-mind-spirit
practice. Seven Steps to WillPower™ is her first mind-body
DVD release, under The willPower Method brand.
the launch of the Nike Free (barefoot / natural foot fitness trainer)
shoe in 2005, Stacey Lei has been a proud Nike Elite Instructor.
She has also programmed, scripted and recorded the Nike Anywhere,
Anytime downloadable workouts, available at iTunes. www.AnywhereAnytimeOutdoors2.com
mentors aspiring fitness instructors and develops new exercise
programming. In 2010, Stacey joined the Power Music advisory board
to develop their new Intelligent Music Division. She is a master
trainer and presenter for Schwinn , BOSU, and IndoRow, as well
as a Teacher Teacher for Peak Pilates' MVe Pilates-Fitness program.
If you are interested in bringing SLK to your club or conference,
click here for a PDF download of her press kit and workshop offerings.
find at her presenting workshops nationwide and abroad on the
conference page of this site. When she is not on the road, Stacey
Lei teaches group fitness classes at various studios in Denver,
This is a great 2 minute workout, but can be
extended to 20-30 minutes if you increase the repetitions and
incorporate brief rest periods.
Consult with a physician & perosnal trainer
prior to beginning any exercise workout/program.
Pen to Paper to Peel Off the Pounds!
by Susan Weiner
first thing that I insist upon for each and every one of my clients
is to keep an open mind and upbeat attitude. The next step towards
a healthier lifestyle is to maintain a detailed food journal.
Just as someone might keep a “personal goal journal”
or “daily blessing journal”, the all important food
journal should include the foods you eat along with the time you
are eating. Feelings and thoughts about food as well as being
able to evaluate your degree of hunger should be included in a
well thought out food journal. It would be so much easier to provide
my clients with a pre-written calendar like diary, including days
of the week and a space for each meal and snack. But that doesn’t
work because it is not individually created and reflective of
what a person is eating and feeling. On initial assessment, a
form is just perfect because the basic details of one’s
dietary habits can be initially evaluated. But when one “creates”
her own food journal (with guidance of what needs to be included
by a health care professional), including specific comments on
eating behaviors, timing of meals and even blood sugar readings
it becomes personal. Eating is very personal. Everyone is an individual.
And that is why nutrition counseling based on specific dietary
needs works and ” general pre-printed diets” don’t.
Food journals will identify nutritional issues as well as emotional
and behavioral responses to daily situations.
If you write it, you own it. If
you write down what you eat, you will connect your food and exercise
program. At least initially, basic portion sizes and little bites
have to be included. (100 calories here and 50 calories there
still count). If you have diabetes, writing down your food and
connecting it with your blood sugar response is the only way to
see if your diabetes care plan (food, exercise and medications)
is working for you. Requiring clients to keep a food journal allows
them to see what they are actually eating. “Had a bad day”
is not a descriptive food record. Honestly recording your food
is a way to document what you are doing and why you are doing
it. People who keep food journals significantly improve their
chances of losing weight and more importantly have an increased
chance of keeping the weight off long term. And for many, that
is the ultimate goal!
If you have a blood sugar issue
and you record what you are eating and when you are eating it,
you will eventually be able to identify which foods and how much
carbohydrate cause an increase in blood sugar levels. Reviewing
the food journal with your registered dietitian can help pinpoint
why you are not losing weight or why your blood sugar levels are
high in the morning or why you are starving in the mid afternoon.
According to a study done in 2008 (by Kaiser Permanente’s
Center for Health Research, funded by the National Heart, Lung
and Blood Institute at the National Institutes of Health) of about
1700 people showed that those who kept a detailed food journal
of what they ate and drank for six days a week lost twice as much
weight as those who did not keep a food record. Wow!
If you have been resistant to
writing down your food, consider how interesting it would be to
evaluate what you eat and why you are eating it. It’s time
to learn how to change your habits. Writing down what you eat,
when you eat it and how you feel about your food is an incredibly
important tool in improving your overall nutritional health. Stop
fighting and start writing!
Susan’s earned her Masters
Degree in Applied Physiology and Nutrition from Teachers College,
Columbia University in New York City. She is certified in “Adult
Weight Management”, through the American Dietetic Association
Contact Susan: http://www.susanweinernutrition.com
Recipe of the Month:
Soup Lovers Dream: Lentil Soup Submitted by Frank Rotella (creator of
the Rofami Inc. Health & Wellness Newsletter)
1 bag of lentils
2 stalks of celery (diced)
2 large carrots (diced)
1 large onion (chopped)
4 cups of water or chicken broth
2 medium plum tomatoes (chopped)
2 TBSP of Olive Oil
Salt & Pepper to taste
Rinse the dry lentils. Saute the celery, carrots, and onion in
olive oil till tender. Once tender, add the dry lentils and continue
to stir. Add water and tomatoes along with seasonings of your
choice. Simmer till lentils are tender (approximately 1-2 hours).
Serve with grated parmesan cheese and fresh Italian bread. The
soup can also be served with tiny pasta or rice.
of the month: lentil soup 6-8 servings
That You’re Exercising, Are You Losing Weight? by Benita Perkins
Today let’s talk about the second most popular reason I
hear, for not exercising. “I was exercising and I didn’t
lose any weight….”. Read, “I got frustrated
and stopped”. The basic equation for losing weight is to
expend more calories than you consume. An aerobic workout is the
best way to expend calories and is defined as getting your heart
rate up to its target heart rate zone for approximately 15 minutes.
If you are engaging in mild aerobic activity like walking, your
body will enjoy basic health benefits like lower blood pressure
and cholesterol levels. But if you want to lose weight you need
to get your target heart rate in the upper levels so that your
body exhausts its energy laden carb supplies and has to turn to
fat to fuel your energy needs. This could be considered burning
One way to achieve this cardio
goal is by targeting your heart rate so that you are exercising
at a pace that will make a difference. Below I’ve outlined
different levels which you can experiment with to find where your
target should be and how to calculate it.
Heart Rate Zones (percentage
Intensity Level / Heart Rate / Talk Test
Low / 50 to 60 % of max / Relaxed conversation
Moderate aerobic / 60 to 70% / Conversation
High Aerobic / 70 to 80% / Sentences
Threshold training / 80 to 90% / Words
All-out effort /90 to 100% / Sounds
Determine your target
zone as follows:
1. First establish your resting heart rate (RHR) by taking your
pulse while at rest (either for 60 seconds or for 30 seconds and
multiply by 2)
2. Subtract your age from 220
3. Subtract your RHR from the above number
4. Multiply this number by percentage of intensity as defined
5. Add your RHR back for training rate.
Let’s use the example of
a fit 40-year-old woman who wants to exercise at her threshold
training rate (80% – 90%).
1. Assume an RHR of 84
2. 220- 40 (her age) = 180
3. 180 – 84 (RHR) = 96
4. 96 * .85 (heart zone intensity) = 81.6
5. 84 (RHR) + 81.6 = 165.6.10 (10 second count = 27.6 or 28 beats
per 10 second count)
Most classes tend to monitor heart
rates with a 10 second count so you would take a 10 second count
of your heart rate after exercising, and multiply by 6 to get
the beats per minute rate (bpm), as indicated above.
So in order to train at her threshold
rate, this woman will have to employ aerobic activity that will
raise her heart rate from 84 bpm to 164 bpm or between 27 and
28 beats in a 10 second count, for at least 15 minutes, three
times per week. This could entail running on the treadmill, stairmaster
or elliptical machine, taking a high energy dance or aerobics
class (Zumba!!), step class, running in the park, etc. And remember
that each person’s ability to reach that goal is different.
One 40 year old woman may be quickly winded at 140 bpm and another
may be just hitting her stride
For the person who is de-conditioned
(a polite phrase for out of shape), targeting your heart rate
to the moderate aerobic level is a good start. Exercising at this
pace will allow you to build up stamina so your body can eventually
exercise at the high aerobic or threshold level to either increase
or maintain weight loss. The talk test indicates your speech ability
at the end of a workout at these target rates. Note that a de-conditioned
person may become exhausted at a moderate aerobic level and can
only speak words. This would indicate that the person increase
the frequency of aerobic workouts to build up their stamina.
Make your adjustments so that over
time your experience is similar to the above chart. The key is
to know where your current target zone is, and then either increase
the intensity and/or length of your workout or choose a different
workout to achieve it. Invest in a stopwatch and then experiment.
One last point. You can certainly
spend more that 20 minutes in cardio mode, but I do not suggest
spending over 30 minutes on the treadmill, stairmaster or elliptical
machine. The repetitive motion can lead to stress injuries. Also
since you now know how to target your heart rate, you should increase
the speed and or incline so that you reach your targeted heart
rate after 5 minutes, and then maintain it for another 10 minutes
which means you should be exhausted when you complete your workout.
One exception to this tip is interval training which is fodder
for another blog.
Note that if you are just
beginning an exercise program, start at a moderate heart rate
aerobic goal with the goal of improving your fitness stamina to
reach your threshold target rate.
Fighting Childhood Obesity & Motivating
Kids to be Active(A Mother's Perspective) by Natalie Heckert: Kids Fitness
a mother of three children and I know how hard the competition
is for raising healthy children. It’s a battle against junk
food, fast food, cell phones, TV’s, computers, and video
games. Whether you’re teaching a fitness class or a mom/dad
at home, childhood obesity is a serious health problem. We all
need to help make a difference so all children can grow up physically
and emotionally healthy.
Over the past three decades, the
childhood obesity rate has more than doubled for preschool children
ages 2-5 years and adolescents ages 12-19 years, and it has more
than tripled for children aged 6-11 years. At present, approximately
nine million children over 6 years of age are considered obese.
(Drawn from Preventing Childhood
Obesity, Institute of Medicine)
Whether you're designing a kids'
fitness program or trying to decide what child fitness activity
is best for your family, it's important to understand that kids'
fitness should be structured around their age group. In the following
sections, kids' fitness is discussed per the child's age range
so that child fitness at any age is optimized accordingly. The
foundation for a lifetime of physical activity begins in childhood!
Ages 1 to 3:
Developing motor skills is important for infants and toddlers
not just for physical growth and health but also because it contributes
to intellectual development. Check with your pediatrician for
age-appropriate exercises that you and your child can do together.
As they learn to walk, focus on any activities that will have
them moving around. Ages 4 to 6: Children in this age group
will enjoy games and activities such as tag, kickball, and other
things they can play with family and friends. Those activities
will promote large and small muscle development and coordination. Ages 7 to 12: As kids get older, they
begin to enjoy and benefit from organized sports and other school/community
activities. These activities will continue to promote muscle development
and coordination, while also helping children to learn how to
follow rules within a structured routine.
It hurts to be an overweight kid.
Overweight kids are at higher risk of developing health issues
as they mature; including heart disease, diabetes, high blood
pressure, high cholesterol, asthma, and arthritis. What’s
more, they may be teased or bullied and suffer from low self-esteem.
If these aren’t reason enough to encourage your kids to
be physically active, there are more. Active kids sleep better,
eat better, have strong bones (especially important for teenage
girls), strong muscles and, “Regular exercise energizes
the mind and can spark creativity and help improve memory and
concentration. Research shows that kids who are active tend to
do better in school than those who are not active. Physical activity
increases the flow of blood to the brain, which perks up neurotransmitters,
the chemical messengers that speed up information throughout the
brain; Exercise stimulates “happy hormones” and generally
improves a child’s well being.”-William Sears, MD
MOTIVATING KIDS TO MOVE
• Fun! The more fun kids
have….the more they will move.
• Be a positive role model. Preach all day….but what
they see is most likely what they will do.
• Shut the Screens off and have some FUN! Screen habits
lead to a sedentary lifestyle and excessive snacking, which increase
risks for obesity and cardiovascular disease.
• FUN FACTOR! Not Competition! Play-based movement where
the exercise is hidden in the activity.
• Creating Excitement! Imagination, equipment, and music
are all key elements to set up a dynamic environment that excited
kids to move.
• Use small props and little equipment which will provide
visual excitement and theme play for all ages.
• Music creates endless opportunities for motivating kids
to move! Following the lyrics or story lines, choreographed movement,
and using music to start and stop activities.
• Get the whole family active together. Plan times for everyone
to get moving together. Take walks, ride bikes, go swimming, garden
or just play hide-and-seek inside or out.
• Kids are easily inspired to move with the right motivation.
The more fun….the more they will move!
• Kids are interval trainers “go and stop” dynamic;
plan the class/fitness activities to mimic their natural energy
patterns. (keep routines fun & short…they are not adults)
A mistake of mine was thinking that they could bike my route…
too long, too boring! My personal bike routine was not fun for
my kids and they started to not want to go on rides. Our family
bike rides now consist of occasional stops to chase bugs, throw
rocks in a lake, water breaks, race mom.
• Activity transitions, consider equipment…take it
out only once. Be organized and have a plan for fun.
• Behavior issues, “Go GO GO instead of No NO NO”
• Reward…. everybody is a winner when they move their
FUN ACTIVITIES AND IDEAS (Toddlers
• Circuit Activity- touch toes, squats, hop on 1 foot, bicep
curls, sit ups, push ups, jumping jacks
• Obstacle Course- balance, agility, eye hand coordination,
• Childhood games! Simon says, follow the leader, hide and
seek, tag, hula hoop, jump rope, hopscotch, cat and mouse, red
• DANCE! (music)
• Copy Cat
• Animal Freeze
• Follow the Leader
• Beach Ball Fun
• Teddy Bear Dance
• Great Props: for any kind of balls, ribbon sticks, scarves,
bean bags, shakers, hula hoops, stuffed animals
to produce a fitness DVD that I will sell to the public. What
kind of licenses do I need for the music that I will use in the
video? Answered by Deekron "The
Below is a technical explanation,
followed by an easier solution you can pursue for your fitness
video. Also addressed is the situation where you will not sell
Technically speaking, in
order to use music in the background of a commercial video production
requires obtaining two different synchronization or ‘sync’
A sync licenses grants you “the right to synchronize music
in timed relation within an audio or video production.”1
The sync license has to be obtain from two different parties,
for each song you will use:
1. The Songwriter – this is the person who composed the
work, or hold the copywriter to the composition; oftentimes, the
songwriter is represented by a Publisher, and
2. The Owner of the Recording – this is usually a record
For songs that are considered
to be in the ‘Public Domain’ (like an old Classical
music song, for example) does not require license #1.
You can avoid #2 if you
produce your own recording of a song, also known as recording
a ‘cover’ version. But
generally, both licenses will be required, particularly if you
plan on using Popular music. And a huge budget will be required
as well. Just 3 minutes of Lady Gaga’s latest hit can easily
run you in the 5-figure range.
In addition, in exchange
for the right the license grants you, royalties have to be reported
and paid to both parties on each sale of your DVD, on a regular
basis. Fortunately, there are companies and labels that can grant
you both licenses. And using music from independent artists will
save significantly on the licensing costs.
To simplify your life, these
companies can also offer a ‘royalty- free’ music license.
Before you get excited, royalty-free doesn’t mean the license
is free. It means you can pay an upfront, ‘buy-out’
fee that covers the royalties for the licenses upfront, without
having to worry about reporting and paying royalties every Quarter.
Finally, if you do not plan
on selling the video, you may consider getting a Creative Commons
license. A Creative Commons license allows you to use music in
your video production legally. It’s usually free to use
the music, but primarily if you will not be selling the work.
If you want use a song that’s available under Creative Commons
for a video that will be for sale, it generally falls under the
general sync licensing requirement we described above.
As with any legal matter,
it is best to consult and attorney familiar with entertainment
or music law.
Got more question?
**(Don't forget to mention the Rofami Inc. Health & Wellness
Newsletter when you contact Deekron "The Fitness DJ"
** Feel free
to contact Deekron: firstname.lastname@example.org